Murph Prep – Week 3

Week 3 is where your pacing and endurance begin to show. We increase the rounds, add in longer runs, and introduce your first Murph Simulation Lite. Stick to nasal breathing where possible and keep your movement quality high. You're building capacity — not just surviving workouts.

Day 1 – Monday – Max-Effort Lower Body

Main Lift:

• Front Squat – Work up to a 3–5RM
  → Take your time and rest 2–3 minutes between heavy sets. No failed reps.
  → Perform your main sets + optional accessories of choice.

Murph Conditioning – 7 Rounds (Not For Time):

• 5 Pull-ups

• 10 Push-ups

• 15 Air Squats

• 200m Jog
  → Keep nasal breathing. Emphasize pacing and clean reps.

Day 2 – Tuesday – Murph Conditioning Focus

Run Intervals:

• 6 x 400m Run @ Murph pace (Rest 1:1)

EMOM x 14 (Alternate Minutes):

• Min 1: 10 Push-ups + 15 Air Squats

• Min 2: 10 Push-ups + 5 Pull-ups
  → Keep transitions sharp. Total body volume should feel challenging but sustainable.

Day 3 – Wednesday – Max-Effort Upper Body

Main Lift:

• Overhead Press – Work up to a 3–5RM
  → Rest 2–3 minutes between heavy sets.
  → Perform your main sets + optional accessories of choice.

Murph Conditioning – 7 Rounds (Not For Time):

• 5 Pull-ups

• 10 Push-ups

• 15 Air Squats
  → Strict reps. Maintain consistent pace and form.

Day 4 – Thursday – Zone 2 Conditioning (Optional)

30–40 minutes of steady-state cardio: ruck, jog, row, air bike, swim
→ Use the Maffetone Method:
180 – your age = Max Aerobic Heart Rate (MAHR)
→ Stay within ±5 bpm of this number. Maintain nasal breathing.

Day 5 – Friday – Dynamic-Effort Lower Body

Main Lift:

• Back or Box Squat – 7–10 sets of 2 reps @ 70% 1RM
  → Focus on speed. Short rest (45–60 sec).
  → Perform your main sets + optional accessories of choice.

Murph Simulation Lite – For Time:

• 800m Run

• 10 Rounds:

  • 5 Pull-ups

  • 10 Push-ups

  • 15 Air Squats

• 800m Run
  → Log pacing. Stay smooth and steady.

Day 6 – Saturday – Repetition Upper Body

Main Lift:

• Bench Press – 5 x 10 @ moderate load
  → Stop 1–2 reps shy of failure.
  → Perform your main sets + optional accessories of choice.

Murph Builder:

• 1,200m Run

• 14 Rounds:

  • 5 Pull-ups

  • 10 Push-ups

  • 15 Air Squats

• 1,200m Run
  → Focus on rhythm, breath control, and clean movement patterns.

Day 7 – Sunday – Recovery / Active Rest

• 20–30 min walk, hike, or light cardio

• Optional: 10–15 min sled drag (light load, forward + backward)
  → Prioritize recovery — mobility, hydration, and sleep

Remember, it's not about how much you can do, it’s about how well you can recover from what you've done.